How Many Calories in Blackberries? Nutrition Facts & Macros
A cup of blackberries (144 g) has 62 calories
Protein 2g · Carbs 13.8g · Fat 0.7g
Blackberries are one of the best keto-friendly fruits — with only 4.31 g net carbs per 100 g, they have the lowest net carb count among common berries. At just 43 kcal per 100 g, they pack an outstanding 5.3 g of fiber and 21 mg of vitamin C. Their deep purple-black color comes from anthocyanins, powerful antioxidants linked to reduced inflammation and improved heart health. Blackberries are about 88% water by weight, making them exceptionally hydrating.
180 kJ · per 100g · Water: 88.15 g
Calorie Calculator: Blackberry
144 g Blackberry contains 62 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (144 g) | 62 kcal | 2g | 13.8g | 0.7g |
| 1 handful / ~10 berries (50 g) | 22 kcal | 0.7g | 4.8g | 0.2g |
| 100 grams | 43 kcal | 1.4g | 9.6g | 0.5g |
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Blackberry — Nutrition Facts
| Blackberry | per 100g |
|---|---|
| Calories | 43 kcal |
| Protein | 1.39 g |
| Fat | 0.49 g |
| Carbs | 9.61 g |
| Fiber | 5.3 g |
| Sugar | 4.88 g |
| Sodium | 1 mg |
| Potassium | 162 mg |
| Magnesium | 20 mg |
| Phosphorus | 22 mg |
| Vitamin C | 21 mg |
| Vitamin B6 | 0.03 mg |
| Folate | 25 mcg |
| Manganese | 0.646 mg |
| Water | 88.15 g |
Source: USDA FoodData Central (FDC ID: 173946) · Data verified April 2026
Variations
Fresh blackberries
43 calories per 100 g. Best eaten within 2-3 days of purchase. Peak season is July through September. Store in the refrigerator unwashed, in a single layer if possible, to prevent mold. Rinse gently just before eating.
Frozen blackberries (unsweetened)
About 48 calories per 100 g — slightly more concentrated than fresh due to water loss during freezing. Retain most nutrients including fiber and anthocyanins. Available year-round and often more affordable than fresh. Great for smoothies, baking, and overnight oats.
Dietary Perspectives
For Weight Loss
Excellent for weight loss — 43 kcal per 100 g with outstanding fiber (5.3 g). A full cup (144 g) has just 62 kcal with 7.6 g fiber — incredibly filling for so few calories. The high fiber-to-calorie ratio makes blackberries one of the most satiating fruits. With 88% water content and only 4.88 g sugar per 100 g, they satisfy sweet cravings without a calorie load. Use in smoothies, on yogurt, or eat plain as a sweet snack.
For Athletic Performance
Good vitamin C (21 mg per 100 g) for immune support and recovery. Anthocyanins (the dark pigment) have anti-inflammatory properties that may reduce exercise-induced oxidative stress. Moderate carbs (9.61 g) provide light energy. Contains 162 mg potassium and 20 mg magnesium per 100 g for electrolyte support. Good as a post-workout snack with yogurt or in a recovery smoothie.
For Keto
THE best keto fruit — only 4.31 g net carbs per 100 g (9.61 g total carbs minus 5.3 g fiber). A cup (144 g) has ~6.2 g net carbs — manageable on keto. Better than raspberries (5.4 g net), strawberries (5.7 g net), and far better than blueberries (12.1 g net). The highest fiber-to-carb ratio of any common fruit. Eat fresh, add to keto smoothies, or top keto pancakes.
Frequently Asked Questions
How many calories are in blackberries?
One cup of blackberries (144 g) contains approximately 62 calories. Per 100 g, raw blackberries have just 43 calories — making them one of the lowest-calorie fruits available. A handful of about 10 berries (50 g) has only 22 calories. Even by fruit standards, blackberries are remarkably low in calories.
How many carbs are in blackberries?
Per 100 g, blackberries contain 9.61 g of total carbohydrates. However, with 5.3 g of fiber, the net carbs are only 4.31 g per 100 g — the lowest among common berries. One cup (144 g) has about 13.8 g total carbs and just 6.2 g net carbs. The sugar content is low at 4.88 g per 100 g.
Are blackberries healthy?
Extremely healthy. Blackberries provide 21 mg of vitamin C per 100 g (23% DV), 0.646 mg of manganese (28% DV), 25 mcg of folate, and 162 mg of potassium. They are exceptionally rich in anthocyanins — the dark pigments with strong anti-inflammatory and antioxidant properties. With 5.3 g of fiber per 100 g, they also support digestive health and blood sugar regulation.
Are blackberries keto-friendly?
Blackberries are THE most keto-friendly common fruit. With only 4.31 g net carbs per 100 g (9.61 g total carbs minus 5.3 g fiber), they beat raspberries (5.4 g net), strawberries (5.7 g net), and far surpass blueberries (12.1 g net). A full cup (144 g) has just 6.2 g net carbs, which easily fits within a 20-50 g daily carb limit. The highest fiber-to-carb ratio of any common fruit.
Blackberries vs blueberries — which has fewer carbs?
Blackberries win by a wide margin. Blackberries have 4.31 g net carbs per 100 g, while blueberries have 12.09 g net carbs per 100 g — nearly three times more. Blackberries also have more fiber (5.3 g vs 2.4 g), more vitamin C (21 mg vs 9.7 mg), and fewer calories (43 vs 57 kcal). Blueberries do have higher antioxidant ORAC scores, but for low-carb diets, blackberries are the clear winner.
Are blackberries good for weight loss?
Blackberries are excellent for weight loss. At just 43 kcal per 100 g with 5.3 g of fiber and 88% water content, they are incredibly filling for very few calories. A full cup (144 g) has only 62 kcal with 7.6 g of fiber — one of the highest fiber-to-calorie ratios among all fruits. They make a perfect low-calorie snack that satisfies sweet cravings without the calorie load.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blackberry | 43 | 1.39g | 9.61g | 0.49g |
| Raspberry | 52 | 1.2g | 11.94g | 0.65g |
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
| Cranberry | 46 | 0.46g | 11.97g | 0.13g |
per 100g
At 43 kcal per 100 g, blackberries are lower in calories than raspberries (52 kcal), blueberries (57 kcal), and strawberries (32 kcal are lower still). Their standout feature is the lowest net carbs among common berries — just 4.31 g per 100 g, compared to 5.4 g for raspberries and 12.1 g for blueberries.
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